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Dumbbell Behind Back Wrist Curl
Isolation wrist flexion using dumbbells held behind the back targets forearm flexors to build strength and size while minimizing bicep involvement for focused grip development.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
3/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand behind your back with palms facing away and arms fully extended.
- Allow dumbbells to roll down to your fingertips by extending wrists fully.
- Flex wrists to curl dumbbells upward toward your body while closing your grip.
- Squeeze forearms at the top of the movement.
- Hold contraction briefly.
- Slowly lower dumbbells by extending wrists, allowing them to roll back to fingertips.
Coaching Tips
Form Cues
- Keep arms stationary
- Squeeze forearms hard
- Roll to fingertips
- Control the descent
Breathing
Inhale as you lower the dumbbells and exhale as you curl them up while bracing your core.
Tempo
3-1-1
Range of Motion
Move wrists from full extension with dumbbells on fingertips to full flexion with strong forearm squeeze.
Safety
Safety Notes
- Start with light weights to avoid wrist strain
- Maintain slight tension in wrists at bottom
- Perform slowly to prevent injury
- Stop if pain in wrists or elbows occurs
Spotting
No spotting needed; perform solo with light weights and focus on form.
Common Mistakes
- Swinging arms for momentum
- Hyperextending wrists
- Using excessive weight
- Poor grip causing drops
When to Avoid
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Ability to maintain upright posture
Also known as
Behind the Back Dumbbell Wrist Curl, Standing Dumbbell Wrist Curl
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